By Vanessa, Fertility Nutritionist & Health Coach at Hera Fertility. Want to improve fertility & your chances of conception? Join our free 3-Day Male Fertility Course.
When we talk about fertility, we often focus on egg health and hormone balance in women, but male fertility matters just as much. In fact, male factors are involved in approximately half of all infertility cases. Here’s the good news: sperm health is something we can actively support and improve through targeted nutrition and lifestyle changes.
Whether you’re actively trying to conceive or simply planning ahead, understanding how sperm quality works (and what you can do to improve it) can make a real difference in your chances of conception.
Sperm Quality vs. Quantity: What’s the Difference?
When assessing sperm health, there are two main factors: quantity and quality.
Sperm quantity (aka sperm count) refers to the number of sperm in one ejaculation. A normal sperm count is at least 15 million sperm per milliliter of semen, according to WHO standards.
Sperm quality refers to how well those sperm are functioning. This includes:
Motility: How well the sperm move. At least 40% of sperm should be motile.
Morphology: The shape and structure of sperm. Normal morphology means a higher likelihood of fertilizing an egg.
DNA fragmentation: The stability of the genetic material carried by the sperm. High DNA fragmentation has been linked to lower fertility and higher miscarriage risk.
You can have a high sperm count but poor quality or vice versa. That’s why comprehensive semen analysis is important. But regardless of where you're starting, you can improve both quantity and quality through nutrition and lifestyle adjustments.
How to Improve Sperm Health:
Here’s what I recommend in practice with clients, based on both research and clinical outcomes:
1️⃣ Build a Fertility-Boosting Plate
Instead of vague advice like “eat clean”, here’s what that actually looks like:
Quality Protein (30g+ per meal):
Protein provides the amino acids needed for sperm formation and hormone production. It also supports blood sugar balance, which helps regulate testosterone and reduce oxidative stress.
- ✓ Pasture-raised eggs
- ✓ Organic or grass-fed chicken, turkey, or beef (4–6 oz)
- ✓ Wild-caught salmon, sardines, or mackerel (2–3 servings/week)
- ✓ Greek yogurt or kefir (plain, unsweetened)
- ✓ Organic tofu or tempeh
- ✓ Protein powders made from grass-fed whey or organic pea protein (check for low sugar and third-party testing)
Healthy Fats (1–2 tbsp):
Healthy fats are essential for hormone production, cell membrane integrity, and reducing inflammation, all of which impact sperm motility and quality.
- ✓ Avocado or avocado oil
- ✓ Extra virgin olive oil
- ✓ Raw nuts (especially Brazil nuts for selenium and walnuts for omega-3s)
- ✓ Nut butters (natural almond or peanut butter)
- ✓ Fatty fish (rich in EPA and DHA)
- ✓ Chia seeds or ground flaxseeds (1–2 tbsp daily for plant-based omega-3s)
Fiber & Carbohydrates:
Fiber helps reduce inflammation, supports hormone balance, and improves gut health, while the antioxidants in fruits and vegetables protect sperm from oxidative damage and DNA fragmentation.
- ✓ Non-starchy vegetables (e.g. spinach, broccoli, peppers, zucchini, arugula)
- ✓ Starchy vegetables or whole grains (e.g. sweet potato, quinoa, brown rice, oats)
- ✓ Blueberries, raspberries, blackberries - all rich in vitamin C and polyphenols
- ✓ Legumes like lentils, chickpeas or black beans
Consistently eating like this (3 meals a day, built around protein, healthy fat, and fiber) can help lay the foundation for better sperm quality, improved hormone levels, and a stronger chance of conception.
2️⃣ Smart Supplementation
Supplements aren’t a substitute for good nutrition, but when used intentionally, they can fill key nutrient gaps, support sperm production and motility. Most sperm cells take about 72–90 days to fully develop, so consistency over time is key.
Here’s the evidence-backed supplement stack I recommend most often:
🔹 A Fertility-Focused Multivitamin or Men's Prenatal
A high-quality fertility multi can cover your bases with crucial nutrients like zinc, selenium, vitamin C, folate, and B12, all needed for healthy testosterone levels, DNA synthesis, and sperm formation. Look for one specifically formulated for male fertility, like Hera’s Men’s Fertility Multivitamin, which includes targeted doses of these essential micronutrients in highly bioavailable forms.
Why it matters: Many standard multivitamins fall short on fertility-specific nutrients, or use poorly absorbed forms. A targeted formula helps remove the guesswork.
🔹 Omega-3 Fatty Acids (1000–2000 mg EPA + DHA daily)
Omega-3s are critical for the structure and fluidity of sperm cell membranes. They also help reduce inflammation and support overall hormonal health. Most people don’t get enough from food alone, so a high-quality fish oil supplement is often helpful.
Tip: Choose a third-party tested omega-3 supplement to ensure purity and potency.
🔹 Magnesium (200–400 mg per day, preferably at night)
Magnesium plays a role in over 300 enzymatic processes in the body, including those involved in testosterone production, sleep quality, and stress regulation. It also helps support blood sugar balance, which is essential for hormonal health.
Best form: Magnesium glycinate or bisglycinate is gentle on the stomach and supports relaxation.
🔹 CoQ10 (200–300 mg per day)
CoQ10 is a powerful antioxidant that supports mitochondrial energy production, which is crucial for sperm motility. It’s especially helpful for those over 35 or with high oxidative stress (which can show up as poor morphology or DNA fragmentation).
Look for: Ubiquinol, the more bioavailable form of CoQ10.
🔹 Vitamin D3 (2000–4000 IU per day, or based on blood levels)
Vitamin D receptors are found in male reproductive tissue, and deficiency is linked to lower sperm count and motility. Many people, especially in northern climates, are low in vitamin D, so a daily supplement is often warranted.
Pro tip: Test your levels if you can. Aim for blood levels between 75–100 nmol/L (30–40 ng/mL).
Supplements work best in combination with a nutrient-dense diet and healthy lifestyle habits. Always speak with your provider before starting a new supplement protocol.
Want personalized support with your supplement routine or preconception plan?
→ Book a 20-minute info session with me, I’d love to help you build a custom strategy based on your goals and health history.
3️⃣ Eliminate Key Fertility Saboteurs
Some of the biggest contributors to poor sperm health are environmental and lifestyle-based. Focus on reducing or eliminating the following:
Cannabis: THC disrupts the endocannabinoid system, reduces sperm count and motility, and increases abnormal morphology. Best to avoid entirely when trying to conceive.
Alcohol: Moderate-to-high alcohol intake decreases testosterone and impairs spermatogenesis (creation of new sperm). Limit to a maximum of 4 drinks/week or pause altogether during preconception.
Heat exposure: Hot tubs, saunas, tight underwear, and even laptop use on your lap can increase testicular temperature and impair sperm production. Opt for breathable boxers and keep electronics off your lap.
Plastics and chemicals: BPA and phthalates found in plastics and personal care products act as endocrine disruptors. Use glass or stainless steel containers and choose fragrance-free, paraben-free skincare and cleaning products.
4️⃣ Lifestyle Habits That Make a Difference
Sleep: Aim for 7–9 hours per night. Poor sleep reduces testosterone and increases oxidative stress, both of which negatively impact sperm.
Exercise: Moderate, consistent movement (30–45 minutes 5x/week) improves insulin sensitivity, testosterone, and circulation. Prioritize strength training and walking as much as you can.
Stress reduction: Chronic stress raises cortisol and disrupts the hypothalamic-pituitary-gonadal axis. Getting enough sleep, taking walks outside, spending time with people you love and having strong work boundaries are all helpful.
Final Thoughts
Sperm take about 90 days to mature, which means the choices you make today can impact your fertility three months from now. Whether you’re just starting to plan or you’ve been trying for a while, there’s a lot within your control.
At Hera Fertility, we support men and couples with evidence-based, holistic strategies to improve reproductive health. If you’re ready for personalized guidance and a clear path forward, I’d love to work with you.
→ Book a 20-minute info session with me and let’s talk about your goals.